Welcome All Fall 2012 Nutrition Challenge Participants! If this is your first challenge really try to embrace it as a new adventure in your life. Have you ever seen the move Yes Man? This is a perfect opportunity to say Yes to something new. But remember to say NO to Dairy, Grains, Pastas, etc…
This weeks Bonus Points: Give yourself 5 Bonus points if you complete the following tasks: 400 Pushups (no more than 100 per day), 100 Pullups (no more than 20 pre and post WOD per day). These must be done outside a WOD. So for example if we do Fran which has 45 pullups, they do not count toward your bonus. Have your physical challenge submitted and approved by Friday. (see guidelines).
The last day of the Challenge will be Tuesday November 20th. This is the Tuesday before Thanksgiving. There will be one Paleo Potluck at the Katz home on Sunday night November 18th. Please keep in mind and heart as we enter into the Thanksgiving season how lucky we are. I’ve never asked for money in any of these challenges but I always do ask that in one way or another we give something back to the community. Last year we delivered over 400 coats to Reston Interfaith. They were desperately needed and I know they will be needed again this year. Please consider donating a coat to Reston Interfaith.
Monday WOD
Clean and Jerk (20 minutes work up to a heavy single)
For time:
“Grace”
30 Clean and Jerks 135/95
Post load and time to comments:
Compare to: 120618
Travel WOD – 100 Burpees (thank you Todd!)
9:26 (PR 1:29 faster than July)
http://www.fitday.com/fitness/PublicJournals.html?Owner=cormier13
A) 225 (not my morning for heavy)
B) 2:19 rx (18 sec PR)
A) 196 (1# PR)
B) 6:00
Last Grace was 2010: 7:22 @ 125#
A) 143#
B) 4:31, 97# (yes those 2 lbs count
A) 160 (PR)
B) 6:32 @ 115
A) 145, 155(f)
B) 6:18 @ 115
For nutrition challenge:
100 push-ups; 20 pull-ups
http://www.fitday.com/fitness/PublicJournals.html?_a_User=Adonmez
A) 135
B) 6:30 @ 105#. 8 secs slower than last time
Not feeling it this early morning hour.
A) 145#
B) 7:00 at 115#
Didn’t feel great today and it showed.
4:46 RX
185#
A. 155
B. 6:50 @ 115
A) 185
B) 7:09 Rx
A). 170 pr
B). 2:40 Rx pr
holley molley – I mean holy moly!! Congrats Holley! Amazing lifts and time!
A) 185
B) 4:07 (beat my old time by 2 min… this paleo challenge is already paying dividends)
A) 245 tied pr
B) 3:24rx – 7 second pr
Good job bro!
My noon is open. Switching to 10:30
A) 115# B) 11:00 @ 95#
thanks for the great coaching Cindy, and the wrist wraps.
A) 165# B) 7:55 @ 115#
My form still stinks, say about 30% were decent.
A) 105
B) 7:00 RX, (23 secs slower than June) Cleans were ugly!
Katelyn – you did great today!!
Clean only for both
A. 113#
B. 103# 5:26 thought it was 93# no more arm work this week
A) 225
B) 2:44
A) jerk 63, Clean 128
B) clean only 83# 3:56
A) 185.. Cleaned 195 twice and couldn’t get the darn thing over my head.
B) 4:37 rx
Alway’s nice to WOD w Nicky B
A) 155 (PR Tie)
B) 14:27 Rx (First time RX-ing…so PR I guess)
A) 103 – same as pr
B) 85#, 5:50 (pr)
A) 77#
B) 5:19 @53#
A) 155 PR (thanks Todd)
B) 5:44 @ 105
Won’t be at 730. Going to 630 instead.
Tim’s 730 is also open. Will be at 630 instead.
A) 125 (I think this is a PR for the Clean & Jerk together, have 130 hang clean and 125 jerk, but never put them together off the floor. Small victories for my back healing, too!)
B) 3:39 Rx (PR)
95
5:58 83#
A) 100.2
B) 9:19 @ 83#
A) 205
B) 6:20
a) 135# (15# PR)
b) 6:39 Rx…..feeling congested and easily winded today.
a) 185# pr (cleaned 195.. could not get it overhead)
b) 5:50 Rx. (not a pr)
a) 145 (155 clean, but not overhead)
b) 6:52 @ 115
(last time was :a) 115 b) 7:49 @ 105)
good job !! Told you … your getting stronger !!
A)205
B)4:53
A full minute longer then my PR. Must have forgotten to drink my go juice this morning.
235# (pr)
2:17 (pr)
Great coaching tips TK!!
Great lifting Sal!
Great lifting w you today Matt V!
Nice job. Thats the new time to beat!
you are the man
I always PR when you’re around! haha. So glad to have you there today! Congrats on your PRs!
A)103# B) 4min49@85#
A) 185#
B) 6:04 Rx
A) 80… working on form
B) 3:32 at 75#
a) 260, 15 lb PR and I definitely could have done more
b) 2:14 rx, PR by 38 sec
Wow! Time to get serious!
Next time we’ll get under 2 min
Travel WOD- (AMRAP 20: 15 burpees, 25 situps, 50 air squats)
4 roundS + 15 burpees, 25 situps
A) 230 (5# PR)…almost had 235, just bad direction on my push for the jerk
B) 3:12…0:22 slower than PR…not my day here. Didnt help that I dropped the bar on my head around rep 24.
Awesome to see WolfMan Devin back in the box. Great lifting!
WOD: 235 PR* / 3:08 Rx
-PR by 0.38
*I had a slight arm bend before my feet came together, jerk was good…just a mental error.
93#. PR I think. Close on 98# but failed.
Grace 6:05 68#, 30 seconds slower than last time.
Travel WOD: 150 pushups for time:
11:58; Almost no sleep, flew over night to Sao Paolo, Brazil. Did at night after dinner. Less than optimal.
Some DU work.
When I saw this, I really wanted to do this work. Oh well, next time. Hopefully, work will not get in the way.
A) 103#
B) 4:57 @ 85.2# PR; last time was 5:25 @ 73#
GO MIN!! Nice PR!
A) 195#
B) 5:51 Rx
Note: 30# PR for part A, thanks to coach Ali calibrating me. First time doing Grace Rx.
So awesome lifting with my girl TOS. So unbelievable strong that girl!
Love it when you wod in the evening… so much fun
A) 123, 133 got the clean but failed the jerk
B) 4:59 rx
First time doing grace!
Fantastic lifting and time today, Morgan!!
Thank you! I was pretty pumped after that!
A. 104# pr for both movements together. Cleaned 108 but couldn’t get it over head
B. 8:40 @ 88#, 32 sec slower but 5# heavier than last grace. Also working with bad left foot.
a) 185# pr (cleaned 207# could not get it overhead – bad form)
b) 3:22 Rx.
A) 230# back squat (close but not enough)
B) 4:48 (95# jerk from rack; 1st time pj since mid-2010; shoulder good)
A) 215 – 10lbs short of PR
B) 2:57 – 17 second PR
A) 160#
B) 8:08 Rx
a) 201# pr attempted 205 but ran out of time.
b) 6:40 Rx
A) 104
B) 3:33 @ 73
Nutrition challenge: 20 pull ups (10 kipping with skinny red band, 10 strict with reg red band). 80 push-ups (30 on feet, 50 on knees) post workout.
yay! Go Llama Llama Sexy!
A) Front squat from rack (195# PR)
b) 2:36 Mod Front squat from rack @115#
A) 235 lbs
B) 5:00 Rx
A) 133: Jerk PR
B) 5:39 Rx
A) 93#
B) 4:30 @ 74#
A) 86#
B) 4:43 @ 61#
http://www.fitday.com/fitness/FoodLog.html?_a_User=IlsaPB
A.) 205
B.) 3:35 rx(pr)
138lbs
3:53 97lbs
http://fitday.com/fitness/PublicJournals.html?Owner=hammerdowncougar
MOD:
A) FS, worked on lowering my squat position, 108#
B) 40 FS, first 30 @ 83#, next 10 @ 93# 4:29 — used wallball to make sure I got low, deep squats.
A) 149lbs (got under 153lbs but could not stand it up from the squat)
B) 3:03 Rx (PR)
I had a break through on my cleans tonight, I have been stuck around 138 – 143lbs for ages due to my early arm bend. I was happy that I got over that bump tonight
congrats Alison!!
A.86# b. 5.08 61#
WOD from Crossfit Diesel:
21-15-9
Deadlift (245)
50m Sprints
11:41
A) 185 (f)
B) 6:09
nice working with Paymohn
a. 93; b. 73- 4:49
a) 155 prevous 115 b) 105# 5 min
http://www.fitday.com/fitness/PublicJournals.html?Owner=mariadenise
98 lbs (PR)
11:58 Grace
215, 225 (f) — again